Sunday 05/16/2021


Sunday 05/16/2021

Silver Creek Crossfit – CrossFit


Warm-up (No Measure)

Station Rotation to Warm Up

45 sec. at each station:

Plate Good Mornings

Plate Ground-to-overheads


Fast Feet on Plate

* Perform 1 min. at each station for 2 rounds each.

Workout Prep

Warm-up (No Measure)

Prep for the Farmers Carry and Prowler

* For the Prowler Push, add a few Plates each 50-m effort.

* For the Farmers Carry, have them perform 50-m Walks at a time. Add load each time and work up to a weight they want to use for the workout. If, after a few attempts, it is too hard for some people, have them switch to Dumbbells or Kettlebells.

Prep for the Workout

Strongman Sunday (AMRAP – Reps)

As a team of 3-4:

Flip “Something”

Prowler Push

Barbell Farmers Carry

Yoke Walks

Carry “Something”

Sled Drags

Rotate stations every 2 min.

3-5 rounds
Partially Loaded

As a team of 3-4 (*or as an individual) for max distance or reps:

MB Over-the-shoulders

MB Bear-hug Run

DB Farmers Carry

DB Back-rack Carry

DB OH Carry

Rotate stations every 2 min.

3-5 rounds

MB Load: 30/20 lb.

DB Load: 40/25 lb.